The waist is also because of the nature of your work: sedentary, less waist movement, so that the lumbar muscles are strained, there will be a feeling of waist discomfort.
Although you often play basketball, the main physical exercises of your body, legs and upper limbs are not neck muscle exercises or special waist exercises, so you should do special neck and waist exercises.
Because of the occurrence of cervical spondylosis, cervical spondylosis will oppress local nerves and blood vessels, so that blood circulation is blocked and blocked, and many parts are numb. Because you twist and exercise a little, the blood circulation will be accelerated, so you will feel comfortable all over.
First of all, you should follow the following precautions and neck and waist exercise methods to recuperate for a period of time. If it is still not relieved, you should go to the hospital for corresponding examination. If there is no obvious improvement, it means that it is not a problem of cervical vertebrae and waist, and attention should be paid to other diseases.
Long-term low back pain, if it is not cured for a long time, be careful of kidney disease.
The neck problem is serious, as well as shoulder, chest, back pain, dizziness and pain. We should pay attention to cardiovascular and cerebrovascular diseases. I would like to remind you by the way here.
The following are the methods to treat cervical spondylosis:
The obvious symptoms of cervical spondylosis are stiff neck, discomfort, pain, soreness, and inflexible neck movements. There is a clicking sound when turning the neck, which will lead to cervical hyperplasia if it is not adjusted.
When there is cervical spondylosis; Nerves will be stimulated or oppressed; These symptoms appear:
Pain or numbness in neck, shoulder, back or chest, if not treated in time, cervical spondylosis will be further aggravated, and there will be persistent or paroxysmal radiation conduction to shoulders, upper limbs, arms and fingers, which may be accompanied by tingling (acupuncture pain) or electric shock, numbness, pain, swelling pain and ant crawling. When the neck moves or coughs, sneezes or exerts a little force, the pain and numbness can be aggravated.
When cervical spondylosis is aggravated, muscle atrophy, heaviness, upper limb pain and weakness, and inflexible movements may also occur. At night, the neck, shoulders, back and upper limbs may be more painful, so you can sleep over and over again.
Due to the stimulation and oppression of the cervical spinal cord, insufficient blood supply to the spinal cord can cause multiple pains:
Headache: Because the cervical spinal cord is stimulated by compression, it will prevent blood from reaching the head, make the head lack of blood supply and make the brain lack of oxygen, which will lead to headache.
Shoulders, arms and fingers can also be painful, sore and numb.
If it is more serious, it will continue to spread downward and spread to the waist: back pain, waist weakness, waist and knees weakness and so on.
If the lumbar spine is damaged, it will suffer from lumbar spondylosis, which will continue to develop downward.
Hip: sciatica, dare not sit for a long time, numb, obvious when sleeping.
Spread to the legs and calves: there is numbness in the legs, and the symptoms will be alleviated after the activity.
Right foot: the foot is afraid of cold, which will lead to poor peripheral nerve circulation.
If the blood circulation is accelerated after a little activity, the symptoms will be alleviated, because the compression of cervical spondylosis will oppress nerves and blood vessels and make blood vessels unobstructed, which is because the meridians are blocked.
The following are exercise methods to relieve and treat cervical pain:
Cervical spondylosis is also related to poor sleeping posture: (always sleeping too high, the pillow is too hard), because of the long duration, it will cause imbalance of paraspinal muscles, ligaments and joints and accelerate cervical degeneration.
Cervical spondylosis should pay attention to the pillow when sleeping: the center of the pillow should be slightly concave and the height should be 12- 16 cm. The neck should be placed on the pillow, not suspended, so as to keep the head slightly backward. People who are used to lying on their side should have their pillows shoulder-high. Don't read while sleeping, and don't put your hands above your head for a long time.
Cervical spondylosis is related to improper posture in life, study and work: although the workload is not large and the intensity is not high, the incidence of cervical spondylosis is high. (For example, surfing the Internet for a long time, typing, playing mahjong for a long time and watching TV for a long time can also cause cervical spondylosis. )
Inappropriate physical exercise: activities or sports that exceed the neck's tolerance can aggravate the neck load.
Whether sleeping, resting, living, studying, working, or even some daily movements, we should maintain good habits and always remember to protect the cervical spine. At the same time, strengthen the exercise of neck muscles.
Methods to relieve cervical spondylosis:
Usually, you should pay attention to lower your head, rest at least once after working for an hour or two, and rest your head back or lie on your back to rest your cervical spine. Patients with cervical spondylosis should be careful not to suddenly turn their heads back and forth, let alone rotate the cervical vertebra, and try to massage the neck obliquely.
Sitting, shrugging and chest expansion: it has a very good effect on the shoulders, back, arms and numbness caused by cervical spondylosis.
Swimming more. Because the head is always raised when swimming, the neck muscles, shoulders, back muscles, chest muscles and waist muscles are all exercised, and people do not have any burden in the water and will not cause any damage to the intervertebral disc.
You can also swim dry at home (fake swimming) and do various swimming postures: (freestyle, backstroke, breaststroke and butterfly)
Draw a circle forward with your chin (like a goose poking its neck). The direction is: draw a circle from bottom to top.
It should be noted that when doing the exercise of cervical vertebra, the speed must not be too fast or too fierce, and it must be done slowly.
You can also do this: put your hands with your fingers crossed behind your head, push your hands forward and push your head and neck backward, which can alleviate the symptoms of stiffness, numbness and pain in your neck, shoulders and back.
When resting, be sure to use a hot water bottle and apply it under your neck. Hot compress has a good effect on relieving cervical spondylosis.
Fly a kite: When flying a kite, hold your chest out and look around, which can maintain the muscle tension of cervical vertebra and spine, help to enhance bone metabolism, prevent the degeneration of vertebrae and ligaments, and do not damage the vertebral body.
Methods of doing cervical gymnastics:
1. Basic posture: Before each training exercise, stand naturally, look up with eyes, feet slightly apart, shoulder width apart, and hands naturally droop. Relax all over.
2. Lean forward and lean back: put your hands on your hips, look up and lean back first, inhale at the same time, look at the sky with your eyes, and pause for a minute; Then slowly lower your head to the chest position, exhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times.
3. Turn left and right: hands akimbo, first slowly turn your head to the left and inhale to your chest at the same time, then stop for one minute, slowly turn to the right and exhale at the same time, then straighten your left neck and stop for another minute. Do this repeatedly and alternately for 4 times.
4. Lift your shoulders and shrink your neck: Before doing exercises, stand naturally, with your eyes straight up, your feet slightly apart, parallel to your shoulders, and your hands naturally droop. When moving, lift your shoulders slowly and shrink your neck as much as possible. After stopping for one minute, the shoulders slowly relax, the head and neck naturally stretch and return to nature. Then, the shoulders sink hard and the head and neck are pulled up. After stopping for one minute, relax your shoulders and exhale naturally.
5. Swing from side to side: Before doing exercises, stand naturally, look straight at your eyes, separate your feet slightly, parallel to your shoulders, and put your hands on your hips. When moving, the head slowly leans to the left, so that the left ear is attached to the left shoulder. After stopping for one minute, the head returns to the middle position; Then tilt to the right shoulder, and the right ear should be close to the right shoulder. After stopping for a minute, return to the middle position. This swing from side to side is repeated four times.
This is exercise for treating cervical spondylosis.
This is the treatment of headache, dizziness and head swelling caused by cervical spondylosis:
1. Use your fingers to massage your scalp and wash your hair.
2. Gently pat all parts of the head with your fingertips.
3. Massage scalp acupuncture points such as Baihui, Houfengchi, Naohu, Tianzhu, Yamen, Houding and Qiang Jian.
4. You can use a scraping board (the one with horns and jade (the jade scraping boards sold now are not expensive, and the cheapest one is around 5 yuan). Scraping board is centered on Baihui point on the top of the head, scraping in all directions from top to bottom, and can't be scraped at will.
This is a specific acupoint map, please refer to it.
Shoulder exercise plays a very important role in treating your headache caused by cervical spondylosis:
These are shoulder movements.
Method of massaging shoulders:
Acupoint massage: massage hand Li San. Press Li San on the right hand with the thumb of the left hand, knead for 1 min, and change the left hand three times a day. Massage Tang Yindian. Press the acupoints with food and thumb, and knead each time 1 min, three times a day.
Pinch the affected part: pinch the tender point with the thumb and forefinger of the right hand, press hard and deeply, knead for 1 min, and then pinch the right shoulder in the same way. Twice a day.
Shoulder exercise method:
First, elbow flexion and cutting The patient's back is standing against the wall, or lying on his back in bed, with his upper arms together and elbow flexion, and the elbow point is used as the fulcrum for external rotation.
Second, the patient with finger climbing the wall stands facing the wall, slowly climbs up along the wall with the fingers of the affected side, so as to raise the upper limbs as much as possible, mark the wall as much as possible, and then slowly return to the original position, repeatedly, and gradually increase the height.
Third, patients who hold their hands behind their bodies stand naturally. In the posture of supination and extension of the affected upper limb, the hand of the healthy side pulls the hand or wrist of the affected side, and gradually pulls it to the healthy side and above.
Fourth, when the patient stands with straight arms, the upper limbs naturally droop, the arms are straight, the palms slowly abduct downwards, and the hands are lifted up forcibly. After reaching the maximum, he stopped for 10 minutes, and then returned to the original position to repeat.
Fifth, patients who touch the spine after stretching naturally stand. In the posture of supination and extension of the affected upper limb, elbow flexion, wrist flexion, middle finger pulp contact with spinal spinous process, gradually moving from bottom to top to the maximum, and slowly returning to the original position after 2 minutes, repeatedly and gradually increasing.
6. Comb your hair: The patient can stand or lie on his back. The elbow joint of the affected side flexes and the forearm moves forward (palm up). Try to wipe your forehead with your elbow, that is, wipe your sweat.
7. Headrest hand: The patient lies on his back, with his hands crossed with his fingers, palms facing up and placed behind his head (pillow). First, his elbows should be retracted as far as possible, and then as far as possible.
Eight, turn the shoulder: the patient stands, the affected limb naturally droops, the elbow joint is straight, and the affected arm turns from front to back, from small to large, and repeats several times.
You don't have to do the above actions every time. You can choose alternate exercise according to your own specific situation, 3-5 times a day, generally about 30 times each time, not limited, as long as you persevere.
Massage neck and shoulder muscles, Dazhui, Shoulder and Neck, Fengchi, Baihui, Naohu, Zhongfu and Yunmen.
Massage the scapula inner circle (scapula suture), Tianzong point, hand acupuncture point, back hand point and outer hand Shu point.
Rubbing hands and stamping feet can not only promote peripheral nerve circulation, but also promote blood circulation of the body, which has an auxiliary effect on treating cervical spondylosis and headache.
To reduce the bad habit of sitting down for a long time, do more exercise (sitting down for a long time will hurt cervical vertebrae, shoulders, lumbar vertebrae and sciatic nerves).
Pay attention to rheumatism: according to the season, add clothes at the right time, pay attention to keep the neck and shoulders warm, and prevent cold and wind.
In the usual sitting posture, always try to hold your chest out and abdomen in, and sit up straight (this posture is difficult for ordinary people to last, so you can sit up straight for a while, rest for a while, and then do it).
Your waist joints will ring, which has an important relationship with your neglect of waist exercise and maintenance.
For example, sedentary, incorrect sitting posture, rheumatism (causing cold and cold in the waist) and too little exercise time will all strain the waist muscles. However, after the waist muscles are strained, the function of the waist muscles will decrease during exercise, and the coordination ability of the waist muscles will be low.
Lumbar muscle strain is related to these bad habits.
Sleeping curled up for a long time is very harmful to the lumbar spine.
I feel pain in my waist because people usually have to work, study and sit for a long time every day for various reasons. Computers are used more frequently now. Most postures are basically the lumbar spine curling forward, and few people can do it. Sitting upright all the time, sitting with chest out and abdomen in, lumbar muscle strain will make the lumbar joint extra burden and cause pain.
Have you ever had this phenomenon before, but it often happened before.
For example, in the sitting position:
When sitting, the calf often tilts, which will cause the posture of the spine and waist to tilt outward;
Sitting on a soft sofa will form a state of sinking waist and leaning forward excessively.
Shallow sitting in a chair, the waist is like lying down, which will increase the burden on the waist, so we should change the bad sitting posture.
Low back pain can be treated by putting something (such as a towel) under the waist when sleeping, so that the waist can be slightly raised and the physiological curve can be maintained. After this treatment, I will feel very relaxed when I get up the next day.
Diet, eat more foods with high calcium content, not picky eaters, and eat more fruits and vegetables.
Exercise more and reduce sedentary habits, and the waist will be significantly improved.
As long as you reduce sedentary, lie down more, exercise more, pay attention to rheumatism (pay attention to keeping your waist warm), eat more fruits and vegetables, and supplement the trace elements and minerals needed by the human body (enhance your physique and have a very good health care effect on your waist).
However, there is a premise that if the back pain is severe, it is necessary to protrude the intervertebral disc and get rid of it. It should not be sloppy and need to be treated in a regular hospital in time.
Methods of treating and relieving low back pain;
First, we should reduce the bad habit of lying and sitting for a long time, do more exercise and exercise waist muscles.
Second, pay attention to rheumatism: add clothes according to the season, keep the waist warm, and prevent cold and wind.
Third, sleeping position: when sleeping, lie flat, use a towel to pad the waist, so that the waist is slightly raised, which will protect the physiological curve of the lumbar spine.
Fourth, when studying and working, always try to hold your chest out and abdomen in, and sit upright. (this posture is difficult for ordinary people to last. You can sit up straight for a while, have a rest, do it, and then have a rest. )
Five, massage the muscles of the waist, massage the spine of the back, and various acupuncture points (near the spine 1.5 inch), especially the Shu Yao point and the waist eye.
Work and study for about an hour to exercise your waist.
This is a waist exercise:
First, sitting posture:
① Raise your head and raise your arm at the same time. Inhale when lifting, and exhale when falling. Repeat 8- 12 times.
(2) the upper body upright, hunched shoulders, chest up at the same time, on both sides of the shoulder blades close hard. Repeat 8- 12 times.
(3) Hands rested on her hips, with her waist as the axis, turning left and right, alternating left and right for 8- 12 times.
(4) Put your hands on your knees, first straighten your right leg and restore it, then straighten your left leg and restore it. Alternate left and right 8- 12 times.
Second, standing posture:
① Open your feet shoulder-width apart, stretch your arms backward, cross your hands behind your body, then hold your head up and hold your chest high while pressing your hands down. Repeat 8- 12 times.
(2) feet open, shoulder width, hands akimbo, then turn left and right alternately, repeat 8- 12 times.
③ Stand upright with your hands akimbo, then lift your left and right legs alternately and stand still for 8- 12 times.
(4) Open your feet, shoulder width apart, twist your upper body, drive your arms to swing left and right, and relax your whole body.
Third, prone position:
① Lie on your back, straighten your legs, naturally put your hands on your side, bend your hips and knees, and at the same time, extend your ankles extremely backward, and then push them obliquely upward to bend your feet as much as possible, alternating left and right, and repeat for 8- 12 times.
② Lie on your back, put your hands on your sides naturally, and do a straight leg lift, alternating left and right, repeating 8- 12 times.
(3) Prone, with legs alternately extended backward, and repeated for 8~ 12 times; Then, stretch your legs at the same time and repeat 8- 12 times.
(4) prone, legs motionless, make the upper body stretch backwards for 8- 12 times, then make the upper body and legs stretch backwards at the same time, and repeat.
This is the specific practice of waist exercises:
This is a video of fitness expert Zhao Zhixin. I hope this helps you.
I wish you a speedy recovery!
May you enjoy all the happiness you expect, and every little thing can bring you sweet feelings and endless happiness!
I wish you all your wishes! Good health! Happy every day!